12/31/2013
Strength Push Jerk 3-3-3-3-3 Metcon 3 Rounds 20 Toes to bar 3 Rope Climbs 10 Power Clean and Jerk 135/95
Strength Push Jerk 3-3-3-3-3 Metcon 3 Rounds 20 Toes to bar 3 Rope Climbs 10 Power Clean and Jerk 135/95
Strength Deadlift 7-7-7-7 Competitor Strength Sumo Deadlift w/band tension 7-7-7-7 Metcon 12 Minute Amrap 5 Hang Squat Snatch 115/75 10 Pull-ups 15 Air Squats MOBILITY
Strength 4 Front Squats EMOM x 10 minutes at 70% of 1RM Metcon 5 Rounds 3 Power Cleans 205/135 10 Burpee Pull-ups
Merry Christmas from THE COMPOUND!! 25 minute AMRAP 12 KB Swings 53/35 25 Double Unders 13 Power Snatch 115/75
Strict Press 5-5-5-5-5 Metcon 7 Rounds 7 Deadlift 225/155 7 Over the bar burpee
We are back at it! The best Boot Camp Staff in Hampton Roads is ready to kick off the New Year in Compound fashion! Our first Boot Camp of the new year kicks off January 11th! If your ready to jump into a fitness program that will change your life, there is no better time […]
Starting January 6th, Compound Crossfit will be holding Childcare! There will be a schedule when our Childcare supervisor will be available, and you must sign up in order to hold a spot. A list of details, prices, etc. will be out by Friday 12/27. So if the hours are conflicting with you and your child’s […]
Strength 1-1-1-1-1 Hang Squat Clean Metcon 3 Rounds 30 Wall Balls 20/14 10 Bar Muscle ups MOBILITY
FREAKY FRIDAY!
Strength 2 Back Squats EMOM x 10 minutes @ 85% of 1RM Competitor Strength Same as above, if you have time 2 sumo reads with same time and % as above. Metcon Death by Hang Power Clean @ 135/95 * 3 2 1 go hit 1 Hpc. Once 1 minute hits hit 2 Hpc….2 […]
“Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats
Strength 4 Power Snatches EMOM x 10 minutes @ 70% of 1RM Competitor Strength Find 1RM Push press with bands, and hit EMOM barbell. Metcon 1000m Row 50 Deadlifts (185/125) 30 Burpees